Helpful rules of thumb

One cup of raw leafy vegetables or a baked potato should be about the size of a small fist.

Three ounces of cooked lean meat or poultry is about the size of a deck of cards.

A teaspoon of soft margarine is about the size of a single die (from a pair of dice).

An ounce and a half of fat-free or low-fat cheese is about the size of four stacked dice.

Consider setting a goal to eat healthy 80 percent of the time. You can use the remaining 20 percent for an occasional treat, or for times when you’re crunched for time and have to prioritize convenience over nutrition.

And here’s food for thought: Once you start eating right, it will be easier to get your loved one started on some heart-healthy, nutritious habits too.

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